Wall Balls, Sledgehammer Swings, and Double-Unders 1-4-2012

Well the Move, Lose, and Cruise challenge is under way.  What are you doing to achieve your goal?  What?  You don’t have a plan?!  That won’t do.  That won’t do at all.

Let me suggest some things:
1. Last year’s champion (Reid) is going to publish a series of blog posts detailing what he did last year to achieve over 50% reduction in bodyfat.  So read those and start formulating a plan.

2. Read your Whole 9 again.  A disciplined diet is the first step to modifying your body composition.

3. Get lots of sleep.  I love Chandler’s quote of Robb Wolf: “Get as much sleep as you can without getting fired or divorced”.  Most of us simply don’t sleep enough.

4. Explore the benefits of IM (Intermittent Fasting).  Combine that with the occasional long, low intensity walk/jog/bike.

5. Keep your eyes on the prize.  Stay focused and disciplined.  It’s only 6 weeks after all!

Strength
Front Squats
3 reps EMOM for 7′
(heavy straight across, or increasing)

WOD
3 RFT:
- 10 Wall Balls (20/14)
- 20 SH Swings
- 30 Double Unders

Bench Press 1-3-2012

Today is the king daddy of all lifts.  Oh yeah… it’s time for the bench press!

WOD
Bench Press
1-1-1-1-1-1-1

Rowing, Windshield Wipers, and KB swings 1-2-2012

Yesterday kicked off the 2012 Move, Lose, and Cruise challenge.  Special thanks to Chandler Walker from BattleBorn CrossFit for presenting on Paleo nutrition!  It was a very good presentation and packed full of great information. Here is the powerpoint from his presentation  Paleo Lecture 

As the challenge gets under way, let me just say a couple of things that will hopefully give everyone some perspective.  First of all, I am not a big fan of tracking bodyfat percentages.  I think that if you feel good, you are happy with the way you look, and you perform well your bf percentage is somewhat irrelevant.  But for the purposes of this challenge, it gives everyone something to work toward.  Losing 10% for women and 20% for men is attainable for everyone in the challenge.  It will just take a little added discipline.
The real purpose of this challenge is to incentivize everyone to develop better nutrition habits.  We need to get away from the thinking that we “go on a diet” when we get disgusted enough with ourselves.  Instead, if we eat well each day, because it’s how we choose to live, the benefits will carry over into all aspects of our lives.

So as you embark on this challenge, dream big.  If 6 weeks of decent discipline can transform your body, imagine what a lifetime of discipline could do!

Skill
Handstand walking

WOD
12′ AMRAP of:
- 250m Row
- 10 Windshield Wipers
- 15 KB Swings (53/35)

KTEs, and Thrusters 12-30-2011

6 Years Old!

Reflections
Today is my little girl’s 6th birthday.  For those of you that don’t know, when she was born a few weeks early, she had some problems and spent a couple weeks in the NICU.  I remember not getting to hold her much as they were working on her all the time.  And when I finally got to hold her, it was a pretty incredible feeling.  I remember feeling so scared that she wouldn’t make it.  And here we are 6 years later celebrating her birthday.  Cherish your family, and don’t take them for granted.  They are the most important gift you’ve been given.

Strength
Overhead Squat
3-15-3-15-3-15

WOD
3 Rounds for time:
- 10 KTE
- 10 Thrusters (95/65)

Power Cleans, Pistols, and Rowing 12-29-2011

“I’m a great believer in luck, and I find the harder I work, the more I have of it.”
-Thomas Jefferson

Strength
Speed Squats – 10 sets x 3 reps

WOD
For time:
- 2 Power Cleans @80% of 1RM
- 4 Pistols
- Row 250m
- 4 Power Cleans @80% of 1RM
- 8 Pistols
- Row 500m
- 8 Power Cleans @80% of 1RM
- 16 Pistols
- Row 750m

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